Whether you’re cleaning house, lifting your child, or picking up a heavy box, you’ll often find yourself in a position that relates to the Romanian Deadlift (RDL); a trusted and fundamental exercise that’s a strength training standard.
Doing this move will firm your lower body, and it just may save you from a future back injury. The RDL works your posterior chain—your back, glutes, and hamstrings. You’ll also use your core to stabilize your body during the move.
1. Hold a pair of dumbbells or weighted bar with a “clean” or just slightly wider than shoulder width grip.
2. Exaggerate good posture by pulling your shoulders back, lifting your chest up, and keeping your abs braced. The dumbbells/bar should fall against the front of your thighs.
3. Begin the move by driving your hips back while softening your knees to allow dumbbells/bar to travel down your legs. While maintaining retracted shoulder blades, keep the bar against your legs with the weight in your heels the entire time. You may feel a stretch in your hamstrings.
4. Once you “bottom out,” (below your knees if possible) sit back on your heels, squeeze your glutes, and stand up a little faster than you went down.
5. When you reach the starting position, reset your posture and prepare for the next rep.
Do 4-8 reps with 3-5 sets.
Craig White, Trainer and Director of I.H.P
Institute for Human Performance
158 S. Waukegan Rd., Deerfield
847-562-1005
Craig has worked in the fitness industry for over 20 years. He works with athletes looking to improve in a specific sport and those who are interested in improving their overall fitness.
